by Colin | Jul 10, 2016 | Blog / Workouts
A. Snatch – 3×3@75-80%. Aim for a weight that allows consistent technique. B. Overhead squat – 3×3@65-70%. C. Run 1 mile Rest 4 minutes Run 400 m. Compare to March 30 2016.
by Colin | Jul 8, 2016 | Blog / Workouts
A. Deadlift – 3×5@81%, 1×10@65%. B. 4 rounds for total time of: 10-15 unbroken wall balls (pick a challenging number and stick with it) 5 burpees 10-15 unbroken wall balls Rest 90 seconds. (Your chosen number should be the same for both sets of wall...
by Colin | Jul 7, 2016 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Jul 6, 2016 | Blog / Workouts
A. Do 4 work sets of the following complex: 1 power clean + 1 clean + 1 push jerk + 1 split jerk. Weight should be 80%+. B. For individual times and reps: 2 minutes of push-ups Rest 2 minutes 5 minutes of double-unders (or DU practice) Rest 2 minutes 100 KB swings for...
by Colin | Jul 5, 2016 | Blog / Workouts
A. Back squat – Find your 2 rep max. B. Baseline – Row 500 m, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (sub ring rows if needed). Compare to March 11 2016, Nov 2 2015, March 30 2015, Dec 1 2014, May 20 2014, Jan 8 2014, Aug 8 2013 (and whenever you...
by Colin | Jul 4, 2016 | Blog / Workouts
<– We had a great turnout, and great weather for the Canada Day team workout! A. Rope climb practice (work through these sequentially): Accumulate 3-10 rope climbs, depending on your ability (scale to rope pulls from floor) 3 max effort sets of rope pull-ups...
